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CrossFit Manual v4

CrossFit Manual v4

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CrossFit Manual v4
CrossFit Manual v4

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Published by: barbumihai on Feb 23, 2013
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12/17/2013

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Copyright © CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ‰ of CrossFit, Inc.

CrossFit Training Guide | Movements

The Overhead Squat... (continued)

A: The torso’s angle of inclination above horizontal.
As a squat matures this angle increases. The squat
becomes more upright as the athlete’s strength
and neural “connectedness” to the posterior chain
increase. Lower angles of inclination are created
in an attempt to cantilever away from a weak
posterior chain and onto the quadriceps. While
technically correct, the lower angle is mechanically
disadvantaged.

90-A: This is the angle of rotation of the arms, at the
shoulders, past overhead. The lower A is, the greater
the rotation, 90-A, required of the shoulders to keep
the bar in the frontal plane. The larger 90-A is, the
wider the grip required to allow the shoulders to
rotate to keep the bar in the frontal plane. Ultimately
the connectedness/strength of the posterior chain
will determine the width of the grip, elevation of
the squat, and degree of rotation of the shoulders.
Maturity and quality of the squat is a determinant of
all of the mechanics of the overhead squat.

g: These lines mark horizontal

f: This line defines the frontal plane. It divides the
athlete front half from back half. In the squat (as
with most weightlifting movements) the athlete
endeavors to keep the load in this plane. If a load
deviates substantially from this plane the athlete has
to bring the load back, which in turn pulls the athlete
off balance.

b: This is roughly the position for a back or front
squat.

a: This is the position for the overhead squat. With
perfect stability, movement, and alignment this
position does not increase the moment about the hip
or back. The difference in an athlete’s strength when
squatting here, overhead, as opposed to position
b, the back or front squat, is a perfect measure
of instability in the torso, legs, or shoulders, and
improper line of action in the shoulders, hips, or legs,
and weak or flawed posture in the squat.

c: This position has the load behind the frontal plane.
It can actually decrease the moment on the hip and
back. As long as balance is maintained the position
is strong.

d: This is a fatal flaw in the overhead squat. Even slight
movement in this direction greatly increases the
moment in the hip and back. Moving in this direction
with even a small load can collapse the squat like a
house of cards.

F

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